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Tuesday, November 30, 2010

Recipe of the Day - Black Bean Dip

Original Recipe - pg 96 of The Biggest Loser Family Cookbook
1 (15-ounce) can 50% less sodium black beans, drained
1/4 c. chopped onion
1/4 c. chopped green bell pepper
1 large clove of fresh garlic, coarsely chopped
1 Tbsp lime juice, preferably freshly squeezed
1 Tbsp lemon juice, preferable freshly squeezed
1/2 tsp chili powder
1/2 tsp cumin
1/8 tsp ground red pepper, or more to taste
1/4 tsp ground black pepper
1/8 tsp salt
1/3 cup diced fresh tomato

In the bowl of a large food processor fitted with a chopping blade, combine the black beans, onion, bell pepper, black pepper, and salt.  Pulse the ingredients untilthe mixture is paste-like and creamy but still slightly chunky, scraping down the sides of the bowl if necessary.  Transfer the dip to a small, deep bowl and top with the tomatoes.  Serve immediately or refrigerate in an airtight plastic container for up to 3 days.

Makes 7 (1/4 c.) servings

Per serving: 42 calories, 3 g protein, 10 g carbohydrates, trace fat (trace saturated), 0 mg cholesterol, 3 g fiber, 169 mg sodium

My Version
1 16 oz bag of dry black beans
1 chopped sweet yellow onion
1 chopped bell pepper
5 cloves of garlic, coarsely chopped
2 generous squirts of lime juice
2 generous squirts of lemon juice
Chili powder
Cumin
Ground Red Pepper
Black Pepper
Salt
Diced Tomatoes

Night before: Rinse and sort beans.  Combine black beans with 6-8 cups of cold water and let soak overnight.

Boil beans over med-hi heat for approximately 2 hours until tender. 

Put all ingredients, except tomatoes, in a food processor with a chop blade.  Process until to the desired consistancy.  Mine was pretty thick like the original recipe suggests.  At one point it seemed a little on the thick side, so I added more lemon and lime juice (that's where the two squirts came in).  I didn't measure the spices, so mine came out a little spicy for the kids, but to me it was really good...VERY garlicky, but all the ingredients can be adjusted to your family's tastes.

*I ate mine with celery and carrots, but you can also use your favorite chips or crackers, or even better...MAKE your own chips! mmmmmm

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